Losing Weight Fast Over 40

Turning 40 is an empowering experience that comes with a whole lot of hard-earned wisdom and life lessons. And there are plenty of examples of women in their 40s who got stronger and healthier than ever. That said, it *can* be tougher to move the needle during this phase of your life.

Why? In your 40s, you start to lose muscle mass, which changes the composition of your body, says Keri Peterson, MD, an internal medicine physician. 'Having higher muscle mass raises your metabolism, so your body burns more calories, ' she adds. If you're losing muscle mass, your metabolism will start to slow down and you expend fewer calories.

Menopause can also slow your metabolism, Dr. Peterson notes. While it might not take full effect for some women until their 50s, perimenopause—a.k.a., the transitional period right before—typically starts in your 40s. As a result, the hormonal changes that come with it can affect your ability to lose weight.

Steps To Lose Fat If You're Over 40

Meet the experts: Laura Purdy, MD, is a family medicine physician in Nashville, Tennessee. Keri Peterson, MD, is an internal medicine physician based in New York City. Dawn Jackson Blatner, RDN, is a Chicago-based nutritionist and the author of The Superfood Swap. Ellen Regenbogen of Ellen Bari Fitness is a certified master trainer based in the Blue Bell area of Pennsylvania. De Bolton, CPT, is an NASM-certified personal trainer, corrective exercise specialist, and weight-loss specialist of FaithFueled Mom. Erin Palinski-Wade, RD, is a Sparta, New Jersey-based nutrition and diabetes expert. Sarah Mirkin, RDN, is the author of

That said, the main focus should be on developing habits that will help you build or maintain your muscle mass. 'The most effective way that women over 40 can boost their metabolism is by building muscle through weight lifting and resistance training, ' says Dr. Peterson (more on that in a sec!). But nutrition, hydration, sleep habits, and stress reduction also play a major role here, adds Laura Purdy, MD, a family medicine physician in Nashville, Tennessee. 'Start with small steps, listen to your body, and meet your body where it is. Then make goals from there.'

These 10 expert-backed tips for losing weight in your 40s can nudge your body in the right direction again. (TBH, they're wise for anyone looking to move the needle to keep in mind—not just those over 40.)

Losing Weight Over 40 Male Archives

Ready to build a new fitness routine, but not sure where to start? There are plenty of ways to get moving at home, says Ellen Regenbogen, of Ellen Bari Fitness.

'You can actually do some cardio in place, ' she says, like high-knees, sidestepping, or jumping jacks. And, don't worry about trying to do everything at once: 'It's just making that first step, ' Regenbogen says.

Walking and daily stretching is also highly recommended, says Dr. Purdy. Do your best to move your body (in any form you enjoy!) for 30 minutes five times a week, she adds.

How Hard Is It Lose Weight For A 40 Year Old Woman?

Just be careful not to overexercise. You may be super committed to your goal of dropping a few pounds, but remember rest days are important too. 'I see this mistake so often, and it backfires every time, ' says Mirkin. 'Your body perceives this as a major stressor and your metabolism slows down to preserve body fat.' Craving a break? Take it—your bod will thank you.

Remember: Strength training is key here! Again, if you’re new to all this, adding some strength training to your routine could be as simple as grabbing some water bottles and trying a few biceps curls, arm circles, or lateral extensions, Bolton says.

Or, try incorporating a total body strength routine to your existing workout around one to two days a week, suggests De Bolton, a NASM-certified personal trainer, corrective exercise specialist, and weight loss specialist, of FaithFueled Mom.

Losing Weight After 40: Top 4 Ways To Shed Pounds

You could also focus on individual muscle groups, within a workout split, per Bolton: 'Break it up—leg day; back and biceps; chest, shoulder, triceps; and then on the other two days add cardio and core.' This routine checks every box: It has strength training to build muscle, cardio to maintain your cardiovascular health, and core exercises to help with balance and mobility, she says.

Your body has to work harder (meaning it burns more calories) digesting protein than it does fat or carbs, so Erin Palinski-Wade, RD, a nutrition and diabetes expert, recommends upping your protein intake. 'Although I don’t promote very high-protein diets, increasing your protein intake from 15 percent of your total calories to 30 percent can help you boost the calories your body burns during digestion, ' she says.

Clinical trials have also found that a high-protein diet can not only help with weight loss, but it can also help you keep it off, according to a 2020 review published in the

Intermittent Fasting For Women Over 40. Is It Healthy?

. 'It’s important to take in that amount of protein at all your meals, and ideally include high-protein snacks as well, ' Mirkin says. 'This helps prevent lean muscle protein breakdown that decreases muscle mass percentage, increases fat percentage, and slows the metabolic rate.'

Another pro tip? Load up on the fruit and veggies. Vegetables in particular are generally low in cals, yet still packed with vitamins and minerals, and you can really go to town on them. 'These are rich in fibre, which makes you feel full, and they're nutrient-dense, ' says Dr. Peterson. In fact, increased consumption of fruits and veggies is consistently linked to weight loss in women, per a 2020 study in

Making produce the star of your meals can help with portion control too, notes Palinski-Wade. 'If you aim to fill half your plate with vegetables, it can help you reduce the amount of other foods you eat while feeling just as satisfied, ' she explains. 'And since vegetables provide few calories, this strategy can reduce your overall calorie intake at each meal, helping to promote weight loss.'

How To Lose Weight After 40: Woman Loses 117 Pounds At Age 48

While a calorie deficit can aid in weight loss, always speak to a GP or a health professional before considering one, to affirm exactly what an ideal calorie deficit for you is, and whether implementing one is safe.

What you eat in the a.m. can set the tone for the rest of your day as far as weight loss goes. 'A breakfast rich in lean protein, fibre, and plant-based fats is the best option for curbing hunger and cravings later in the day, ' notes Palinski-Wade. In other words, start off with a breakfast that fits this bill, and you may end up consuming fewer calories throughout the rest of the day.

On the flip side, watch what you eat at night. It's a myth that eating at night leads to weight gain, Palinski-Wade says; it's more about

I Haven't Lost Weight In A 40 Hour Dry Fast, Why? I'm 16, 5'2 And 200 Lbs.

You're eating at night that can be an issue when it comes to weight management. 'Since most of us don’t have a salad for a midnight snack, if you find you tend to eat calorie-dense, high-sugar foods in the evening (like a bowl of ice cream), setting guidelines as to when to stop eating may help you to lose weight faster, ' Palinski-Wade suggests.

That delicious plate of food you just ordered or cooked up might tempt you to eat it in just a few bites, but that's not the best idea, says Palinski-Wade. 'Eating slowly, eliminating distractions at meals, and even putting your fork down in between bites all allow you to get in touch with your body’s satiety signals and to stop eating when satisfied, ' she says.

There's science to support this. Some researchers think that having food in your mouth longer may promote the release of gut hormones that reduce appetite, according to a 2022 Nutrition Bulletin meta-analysis.

How To Lose Weight After Age 40 Part One

The key is listening to your body. 'Eat when you’re hungry, not starved, ' Mirkin says—and stop when you are satisfied, not stuffed. 'Try to include small, frequent meals that are high in protein and vegetables with a small amount of healthy fat to fuel your body evenly throughout the day, ' she says.

Stress, which plenty of women experience more of as they age and work and family responsibilities pile up, can lead to an increase in hormones like cortisol, which cause your body to store fat rather than burning it.

To minimise your stress, Palinski-Wade suggests practicing breathing exercises every day, especially before bed. Another option? Eat foods rich in vitamin C and omega-3 fatty acids, which Palinski-Wade says have been found to reduce the levels of stress hormones circulating in the body.

Best Weight Loss Supplement For Women Over 40 To 50

Prioritising sleep is also a must when it comes to stress reduction, but difficulty sleeping can be a symptom of menopause, so it's not uncommon for women in their 40s to struggle with getting enough shut-eye. Unfortunately, this can also cause weight gain. 'When you get less than seven hours of restful sleep, metabolic changes occur that can make it significantly harder to lose weight, ' says Palinski-Wade. 'The appetite hormone ghrelin is increased while leptin (which controls hunger cues) is reduced, triggering an increased desire to eat, especially foods rich in fat and sugar. Insulin resistance increases, which can trigger the body to store fat, ' she explains.

You've probably heard this